Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 5301–5346 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5301 | Candies, Skittles | Sweets | 1.00 mg | 0% |
| 5302 | Icing (frosting), vanilla (white), creamy, ready-to-eat | Sweets | 1.00 mg | 0% |
| 5303 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 1.00 mg | 0% |
| 5304 | Tea, iced, lemon flavour, ready-to-drink | Beverages | 1.00 mg | 0% |
| 5305 | Juice drink, mixed vegetable and fruit | Beverages | 1.00 mg | 0% |
| 5306 | Sports drink, fruit flavour, low calorie, ready-to-drink | Beverages | 1.00 mg | 0% |
| 5307 | Carbonated drinks, chocolate | Beverages | 1.00 mg | 0% |
| 5308 | Soup, broth, fish | Soups, Sauces and Gravies | 1.00 mg | 0% |
| 5309 | Whipped cream substitute, dietetic, powder, prepared | Dairy and Egg Products | 1.00 mg | 0% |
| 5310 | Dessert, frozen, pop, with artificial sweetener | Sweets | 1.00 mg | 0% |
| 5311 | Salad dressing, mayonnaise, no cholesterol | Fats and Oils | 1.00 mg | 0% |
| 5312 | Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 1.00 mg | 0% |
| 5313 | Candies, YORK BITES | Sweets | 1.00 mg | 0% |
| 5314 | Game meat, native, beluga, blubber, raw | Lamb, Veal and Game | 1.00 mg | 0% |
| 5315 | Animal fat, native, beluga oil | Fats and Oils | 1.00 mg | 0% |
| 5316 | Game meat, native, narwhal, blubber, boiled | Lamb, Veal and Game | 1.00 mg | 0% |
| 5317 | Game meat, native, ringed seal, blubber, raw | Lamb, Veal and Game | 1.00 mg | 0% |
| 5318 | Game meat, native, ringed seal, blubber, aged, solid | Lamb, Veal and Game | 1.00 mg | 0% |
| 5319 | Dessert, frozen, POPSICLE pop (orange, cherry, grape), sugar free | Sweets | 1.00 mg | 0% |
| 5320 | Vermicelli, made from soy, cooked | Legumes and Legume Products | 1.00 mg | 0% |
| 5321 | Sports drink, orange flavour, powder | Beverages | 1.00 mg | 0% |
| 5322 | Tea, tundra, herb and labrador | Beverages | 1.00 mg | 0% |
| 5323 | Drink, fruit flavour, vitamin C added, ready-to-drink | Beverages | 1.00 mg | 0% |
| 5324 | Tea, hibiscus | Beverages | 1.00 mg | 0% |
| 5325 | Sweetener, syrup, agave | Sweets | 1.00 mg | 0% |
| 5326 | Energy drink, various flavours | Beverages | 1.00 mg | 0% |
| 5327 | Energy drink, sugar free/low calorie | Beverages | 1.00 mg | 0% |
| 5328 | Energy drink, caffeine free | Beverages | 1.00 mg | 0% |
| 5329 | Alcohol, energy drink (7% alcohol by volume) | Beverages | 1.00 mg | 0% |
| 5330 | Energy drink, with electrolytes, sugar free/low calorie | Beverages | 1.00 mg | 0% |
| 5331 | Vitamin water, all flavours, low Calorie | Beverages | 1.00 mg | 0% |
| 5332 | Vitamin water, tropical citrus flavour, sweetened, with caffeine | Beverages | 1.00 mg | 0% |
| 5333 | Vitamin water, flavours not lemon/orange, sweetened | Beverages | 1.00 mg | 0% |
| 5334 | Soup, broth, vegetable, ready-to-serve | Soups, Sauces and Gravies | 1.00 mg | 0% |
| 5335 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 1.00 mg | 0% |
| 5336 | Margarine, stick, palm and soybean oils | Fats and Oils | 1.00 mg | 0% |
| 5337 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 1.00 mg | 0% |
| 5338 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 1.00 mg | 0% |
| 5339 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 1.00 mg | 0% |
| 5340 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 1.00 mg | 0% |
| 5341 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 1.00 mg | 0% |
| 5342 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 1.00 mg | 0% |
| 5343 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced | Fats and Oils | 1.00 mg | 0% |
| 5344 | Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced | Fats and Oils | 1.00 mg | 0% |
| 5345 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 1.00 mg | 0% |
| 5346 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 1.00 mg | 0% |
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